ROOKIE
A.
Front Squat
7-7-7-5-5-5
Rest 2 min
B.
3x 3min AMRAP Repeats:
7 Front Squats
14 Double Unders
Rest 2 min and continue the AMRAP
INTERMEDIATE
A.
Back Squat
5-5-5
Rest 1 min
B.
Back Squat
1x max reps @80%1RM
C.
5 Rounds for time:
750m Row
30 Overhead Squats 40/25kg
(in teams of 2, only one athlete working at a time, share the reps as needed)
CF LEMAN NYON
A1
Front Rack Lunges
8-4-2-8-4-2
A2
High Box Jumps
5-5-5-5-5-5
Rest 2min
B
Team of 2 (in 6min)
21-15-9
Thrusters 43/30kg
Pull-ups
Then (in 6min)
12-9-6
Thrusters 50/35kg
Chest to Bar Pull-ups